What vitamins should I take if I have acne marks on my face?
Acne marks are the pigmentation or scars left after acne subsides. It affects the appearance and may also make people lack self-confidence. In addition to external skin care products, internal adjustments are equally important, especially vitamin supplements. This article will combine the hot topics and hot content on the Internet in the past 10 days to introduce you in detail which vitamins can help fade acne marks, and provide scientific basis and dietary suggestions.
1. Causes of acne marks
Acne marks are mainly caused by post-inflammatory hyperpigmentation (PIH) or damage to the dermal layer. When acne inflammation subsides, the skin produces too much melanin, causing brown or red marks. In addition, loss of collagen may also lead to depressed scars.
2. Vitamins that help fade acne marks
Here are several vitamins that are helpful in fading acne marks and how they work:
| vitamins | Mechanism of action | Recommended intake | food source |
|---|---|---|---|
| Vitamin C | Antioxidant, inhibits melanin production and promotes collagen synthesis | 100-200mg daily | Citrus fruits, strawberries, kiwi, broccoli |
| Vitamin E | Antioxidant, repair damaged skin, reduce inflammation | 15mg daily | Nuts, seeds, spinach, avocado |
| Vitamin A | Promote skin cell renewal and reduce keratin accumulation | 900μg for men, 700μg for women | Carrots, sweet potatoes, liver, cod liver oil |
| Vitamin B3 (niacinamide) | Inhibit melanin transfer, anti-inflammatory, improve skin barrier | 16mg daily | Chicken, fish, peanuts, whole grains |
| Vitamin K | Reduce blood vessel dilation and improve red acne marks | 120μg for men, 90μg for women | Green leafy vegetables, broccoli, fish |
3. How to scientifically supplement vitamins
1.Get it from food first: Vitamins in natural foods are more easily absorbed by the body and are less likely to be overdosed. For example, eating one kiwi fruit every day can meet your vitamin C needs.
2.Appropriate amount of vitamin supplements: If the diet is unbalanced, you can supplement vitamin tablets appropriately, but you need to pay attention to the dosage to avoid overdose. For example, an overdose of vitamin A can cause dizziness and liver damage.
3.Combined with topical products: Vitamin C and vitamin E topical products (such as essence) can directly act on acne marks and accelerate their fading.
4. Other nutrients that help fade acne marks
In addition to vitamins, the following nutrients are also helpful in repairing acne marks:
| Nutrients | effect | food source |
|---|---|---|
| zinc | Anti-inflammatory, promotes wound healing | Oysters, beef, pumpkin seeds |
| Omega-3 fatty acids | Reduce inflammation and improve skin health | Deep-sea fish, flax seeds, walnuts |
| collagen | Repair skin tissue and improve scars | Bone broth, fish skin, collagen supplements |
5. Things to note
1.Avoid over-supplementation: Excessive amounts of fat-soluble vitamins (such as vitamins A and E) may be harmful to the body. It is recommended to supplement under the guidance of a doctor.
2.Adhere to sun protection: Ultraviolet rays will aggravate acne marks. Even if you take vitamin supplements, you should use sunscreen every day.
3.individual differences: Everyone’s skin condition is different, and the effect may vary from person to person, so you need to be patient and persevere.
6. Summary
Fading acne marks requires both internal and external treatment. Supplementing vitamins C, E, A, B3 and K can help inhibit melanin, repair skin and reduce inflammation. At the same time, zinc, Omega-3 and collagen can also assist in repair. It is recommended to prioritize the intake of these nutrients from food and combine them with topical products and sunscreen to more effectively improve the problem of acne scars.
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